It only takes one kettlebell and five moves to build stronger glutes and quads – Fit and Well
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Try this personal trainer’s lower-body kettlebell workout
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Maintaining lower-body strength is vital to aging well and the more work you put in when you’re younger, the more you can look forward to an active old age.Tami Smith, a NASM-certified personal trainer and founder of Fit Healthy Macros, agrees, explaining that with little to no strength in your lower body, you would struggle to perform movements you take for granted when you’re younger, such as walking, standing and lifting things. “Lower body strength supports your joint health and stability,” she says. “As we age, our bones and joints weaken, which can cause injury or an inability to get around and support ourselves.”So it pays to include well-rounded leg workouts in your week to keep each of the main muscle groups in good working order. Smith gave me a rundown of the major muscle groups in the lower body, along with a straightforward workout that hits all six muscle groups.I love these cast-iron kettlebells because even the heavier ones aren’t overly large. They have a solid construction and comfortable handles, even if you have small hands. I own several of these kettlebells in different weights and the 15lb kettlebell is currently reduced. Reps: 10-12Reps: 10-12Reps: 8-10 each sideReps: 12-15Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.The kettlebell swing requires you to perform the hip hinge movement at pace. If you’re not confident performing this move, try this kettlebell leg workout instead. Reps: 8-10Tami Smith is a NASM-certified macro coach and personal trainer (CPT). She is also the the creator of FHM+ App.Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet’s Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.
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